February 16, 2015

February 11, 2015 Dodgeball!


  • Dodgeball: 90 minutes
New balls!  One of the players bought a bunch of new balls. SO nice to have these things.  

February 10, 2015 Lower Body


  • Squats: 315*2 350*1 370*1 385*1
  • Front Squats: 275*1 300*1 315*1
  • Bench Press: 225*3 250*1 265*1 275*1 285*1 295*1 305*X
  • Sternum Pullups: 6, 5, 4
  • Standing Calves: 220*10 240*10 
  • Dead Bugs: 10, 10
My car broke down last week and we had shiteous weather, so it seemed like a good time to take a few days off and rest up. Back at it yesterday, and with a double session today, after yet another f*cking blizzard yesterday.  Benching I tried putting my pinkies on the knurling instead of my pointers, bringing my grip in a couple inches on each side.  Didn't effect me as much as I thought, and I definitely felt it a bit more in my triceps.  Probably would've had 305 if I hadn't squatted first. 

February 8, 2015 Conditioning


  • Hex Farmers: 275*100 275*77 275*60
  • Broad Jumps: 9' 0", 8' 10", 8' 11", 9' 0", 8' 6" (I guess farmers exhausted me), 9' 0", 9' 1", 9' 6.5" TIES PR, 9' 4", 9' 4", 9' 0"
Good session, I guess doing farmers first really fatigued me. Had to dig deep for those last several jumps. In the future I should probably do the broad jumps first, and then carries after if I'm doing them that day. 

February 3, 2015 Upper Body


  • Bench Press: 22583 245*3 265*2 285*1 305*1
  • BB Rows: 185*3 225*3 250*3
  • Push Press: 185*3 205*3 225*1
  • DB Farmers: 75*100 75*80
Good times, still over 300 on benching, bb rows are progressing with good form. Back to push pressing as well, went really well!  

February 2, 2015 Lower Body


  • Squats: 315*1 350*1 370*1 390*1
  • Front Squats: 275*1 295*1 315*1
  • Good Mornings: 225*1 250*1
  • Dead Bugs: 10, 10
  • Standing Calves: 200*10 220*10
Good times, still hanging around 390 on squatting, haven't really ramped to a PR recently, probably will try in a few weeks.  

February 1, 2015 Conditioning


  • Broad Jumps: 8' 10.5", 9' 2.5", 9' 3", 9' 2.5", 9' 3", 9' 2", 9' 2.5", 9' 5.5", 9'1", 9' 5", 9' 2", 9' 3", 8' 11", 9' 2", 8' 10", 9' 1", 8' 10"
  • Weighted Box Jumps (24"): 10*10
  • Weighted Box Jumps (31"): 10*5
  • Battling Rope-Rope Slam S.S.: 50-10 50-10
Good session! No PRs on broad jumps but I didn't have a lot of pop today so that's not surprising. Did some weighted box jumping as well, I'm going to be incorporating more of this stuff as I get into the cut more. 

January 30, 2015 Upper


  • Incline Bench Press: 225*1 250*1 270*1 225*2
  • Sternum Pullups: 25*3 25*2 25*2
  • Seated Press: 180*1 190*1 200*1 TIES PR
  • T-Bar Rows: 170*2 170*2 170*2
  • Hex Farmers: 315*55 315*37 275*57
Really strong on the bench, the 270 went up nice and smooth.  Rest of session went well too.  Good times. 

January 29, 2015 Lower Body


  • Deadlifts: 315*1,1,1 335*1,1 (double overhand, no wraps)
  • Hanging Power Snatches: 95*4 115*1 125*4 135*4 145*1
  • Hanging Power Cleans: 185*1 exhausted
  • Seated Calves: 115*8 115*9
  • Wide-Stance Anti-Roational Chops: 60*10 70*10
Good session, deloaded on deadlifts and did a session using double overhand and no wraps.  

January 28, 2015 Dodgeball


  • Dodgeball: 90 minutes
Good times dodging...we found a few balls buried under some equipment. They must have gotten lost back in December 2013 or really early 2014 because they were like brand new.  So nice!

January 26, 2015 Lower Body


  • Squats: 315*1 350*1 370*1 385*1 
  • Front Squats: 280*1 300*1
  • Bench Press: 225*1 250*1 270*1 285*1 300*1
  • Unilateral BB T-Bar Rows: 135*3 160*2 (no wraps)
  • Press-Walk: 90*100 90*100
  • Dead Bugs: 10, 10
Double session here since tomorrow is going to suck weather-wise. I enjoyed the press walking, I just pressed a short pre-loaded bar over my head and walked around. I need to add more of stuff like that in. 


January 25, 2015 Conditioning


  • Sled Pushes: 90*4
  • Battling Rope - Rope Slam S.S: 50-10 50-15
  • Broad Jumps: 9' 0.5", 9' 0", 8' 10", 9' 1", 9' 3" NEW PR!!, 9' 0", 9' 5.5" NEW PR!!, 9' 4", 9' 3", 9' 3", 9' 3", 9' 5"!!, 9' 3.5", 9' 6.5" NEW PR!!, 9' 1", 9' 2", 9' 3.5"
  • DB Farmers walks: 105*66 105*67

Great jumping session.  What really made the difference is not worrying about swinging my arms so much.  You're supposed to swing them forward right as you're launching, but I was over-thinking it, and it came off more mechanical than fluid.  I tried just sitting back deep and exploding up out of that; really focusing on that part.  The arm swing felt more complementary, as it should, and was less of the focus than it was prior.  

February 9, 2015

January 22, 2015 Upper Body


  • Incline Bench Press: 225*1 245*1 265*1 275*1
  • BB Rows: 225*3 250*2 275*3
  • Seated Press: 175*1 185*1 195*1 205*X
  • 1.5 Pullups: 6, 4

Not bad, rowing went well with good form still.  Missed 205 here by a bit. 

February 8, 2015

January 21, 2015 Lower Body


  • Deadlifting: 365*1 405*1 455*1
  • Hanging Power Snatches: 95*3 115*2 125*2 135*1 145*2
  • Standing Calves: 200*10 200*10
  • Dead Bugs: 10, 10
Kept it light for once on deadlifts.  Did more of a lead up with snatches and more reps at lower weight. I don't think it really improved my weights on the last couple sets as you can see, but I was much more explosive on those lighter weights, it's fun.  Did more standing calves here, I didn't work them as much as I had wanted during the bulk so far. Need to finish with more work there over the next month. 

January 20, 2015 Dodgeball!


  • Dodgeball: 90 minutes
Fun times! Really enjoyed it

January 19, 2015 Upper Body


  • Incline Bench Press: 225*1 245*1 255*1 265*1 275*1
  • Sternum Pullups: 6, 5, 4
  • T-Bar Rows: 135*7 160*4
  • Landmine Laterals: 45*10
  • Hex-Bar Farmers: 315*51 315*45
Retested max here, good times, still hitting 275, much easier this time.  Rest of session went well, threw in some more landmine laterals, and kept up with the hex farmers.  I really love the farmers, I feel my grip strength improving, my forearms are growing, my traps are thicker, and I love the way these things tax my CNS.  I sleep like a baby after these things. 

January 18, 2015 Sprinting


  • 110m: 1
  • 100m: 1
  • 110m: 4
  • Total: 650m
really chilly out, even with the layers on. 

February 1, 2015

January 16, 2015 Upper


  • Incline Bench Press: 240*2,2,2,1,2,2,2,2,2,2
  • Hanging Power Snatch: 95*4 115*2 135*3-exhausted

woooooooooo I am absolutely exhausted, my musculature along my upper areas of my chest and anterior delts was exhausted here, just absolutely toast.  I'll write my thoughts on smolov jr. soon.